Workout Of The Day

WED 2/19
Back Squat (5-5-5-5-5)
Use 80% for your 1st working set. Only increase weight if technique is sound.
Shoulder Press (5-5-5-5-5)
Use 80% for your 1st working set. Only increase weight if technique is sound.
Accessory Work
3 Sets:
30 sec Handstand Hold
30 sec Glute Bridge Hold
Stretching
1:00 Foam Roll IT Bands, L & R
1:30 Pigeon Pose, L & R
THU 2/20
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
4-8-12-16...etc.
DB Step-Ups
Toes-to-Bar
SA DB Hang Clean & Jerk
Accessory Work
3 Sets:
15 Barbell Curls
15 Push-Ups

Stretching
3 Sets:
:30 Single Leg Sit and Reach / Side
:30 Groiner Stretch / Side
FRI 2/21
Metcon (Calories)
For Max Calories- Row, Bike or Ski
Work for 4 minutes, rest 4 minutes
Work for 3 minutes, rest 3 minutes
Work for 2 minutes, rest 2 minutes
Work for 1 minute
Accessory Work
3-5 Rounds
10 In & Up/Down & Out
10 Supermans
15 Face Pulls
15 Push Downs
15 Lat Pull Downs
SAT 2/22
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP x 28 MINUTES
60 Air Squats
40 Deadlifts
200m Run*
20 Burpees
10 Power Cleans
200m Run*
*Run together
No WOD available
MON 2/24
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
30 Reverse Overhead Lunges
20 Burpees to Plate
10 C2B Pull-Ups
Accessory Work
5 Sets:
100' Gun Walk w/ Plate
Max Plate Curls
*rest 60 sec btw rounds
Stretching
2 Sets:
10 Arm Circle Forward
10 Arm Circles Backward
10 Arm Swings Front to Back
10 Scap Pull-ups
10 Band Pull Aparts
10 Prone Snow Angles
TUE 2/25